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Lentil Banana Muffins

July 13, 2022 by Lindsay 149 Comments

These Lentil Banana Muffins are the perfect on-the-go breakfast. They’re kid-friendly and packed with fiber and protein. Plus you can’t even taste the lentils!

{Originally published 12/2012. Update 6/2018 and 6/2021}

Hi Friends!

I first shared this recipe for Lentil Banana Muffins way back in 2012 and I’m still making it! If you were to ask my kids for their favorite banana muffins recipe, this would be it. In fact, it’s their favorite muffin recipe of all time. I make them weekly- sometimes multiple times per week. I also often put them in their lunch boxes! If you need lunch box ideas, I have a whole guide- A Month of Easy Packed Lunch Ideas For Kids!

You may be thinking that these banana lentil muffins sound pretty gross, but I promise you don’t taste the lentils. If I’ve learned one thing about bananas it’s that they do a great job covering the taste of other things. So this is an easy way to boost the fiber and protein content of your muffins.

Ingredients to make lentil banana muffins:

Lentils – I use brown or green in these muffins but I’ve also had people tell me red lentils work fine!
Bananas – The riper the better to help add sweetness.
Oil – I use avocado oil but any mild-flavored oil will work.
Egg – You can sub a flax egg very easily for a vegan version.
Sugar – You can use white sugar or sub maple syrup in this recipe.
Oats- Rolled oats work perfectly!
Flour – I use white whole wheat flour. AP flour will also work.
Baking soda, vanilla and cinnamon
Chocolate chips – optional but encouraged 🙂

How do you cook lentils?

The good thing about lentils is that they freeze really well! I often cook an entire bag of lentils at once and then portion into one cup portions and freeze. Then i can just defrost in the fridge or microwave as needed.

To cook my lentils I just put in a pot with a lot of water (they will expand when cooked so use plenty of water). Cover the pot, bring to a boil, then turn the heat down, crack the lid and simmer for 12-14 minutes. Then drain the water and use as needed!

More details:

So when should you enjoy these banana lentil muffins? Anytime! They’re great breakfast muffins for kids or adults because they’re full of protein and fiber! If you want to serve them to babies, you can leave out the sugar or swap in some baby food prunes for added sweetness! In addition, they freeze well so you can easily make a double batch and pull them out later!

Lentil Banana Muffins

Here’s the full recipe.

Lentil Banana Muffins

Print Recipe

★★★★★

5 from 52 reviews

These Lentil Banana Muffins make a healthy, high-fiber breakfast or snack. They’re kid-friendly and freeze well. And I promise you can’t even taste the lentils!

Author: Lindsay
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 minutes
Yield: Makes 12 large muffins 1x

Ingredients

Scale

1 cup cooked green or brown lentils (approx 1/3 cup dry)
3/4 cup mashed banana (2–3 medium)
1/4 cup oil (i used avocado oil)
1 egg
1/4 c sugar
1 tsp vanilla
2/3 c oats
2/3 c white whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 cup chocolate chips

Instructions

Preheat oven to 375 degrees.
Add cooked lentils, oil, banana, egg, sugar and vanilla to a food processor and process until smooth.
Add oats, flour, baking soda, and cinnamon and process until just mixed.
Add chocolate chips and pulse a couple of times to combine.
Scoop into greased muffin tins and bake at 375 for 18-20 minutes or until a toothpick inserted into the center comes out clean.

Notes

You can leave out the sugar for babies under one, or swap in baby food prunes or a couple of dates for sweetness.
Red lentils should also work fine in this recipe.
To freeze, cool completely, wrap in plastic wrap and put in a freezer safe bag.

These muffins freeze well so feel free to make a double batch. Like chocolate? Try these Chocolate Lentil Bars!

Want more muffin and bar recipes we love?

Kid-Friendly Baking Recipes (this is a big roundup of all my fav muffins and bars)
Sweet Potato White Bean Bars
Carrot Oat Bars
Carrot Applesauce Muffins
Zucchini Carrot Apple Muffins

Enjoy!
–Lindsay–

Healthy Crunchy Snacks

March 14, 2022 by Lindsay 5 Comments

These 9 Healthy Crunchy Snacks are a helpful way to power through the afternoon slump. The recipes are packed with protein and healthy fats and are easy to eat on-the-go!

Hi Friends!

Today we’re chatting about crispy crunch snacks. I don’t know about you, but I find crunchy snacks to be supremely satisfying. I love that they tend to take longer to eat because you have to do a lot of chewing!

There are tons of great crunchy snack options out there that are both healthy for you and delicious! I rounded up some crunchy snacks to share with you today. They’re all great options to have on hand when looking for a little burst of energy to power through your afternoon slump!

If you’re looking for more snack ideas, check out these posts:

Healthy Crunchy Snacks

Roasted Chickpea Snack Mix
Make the chickpeas in the air fryer or use my method for Perfectly Roasted Chickpeas

An alternative to potato chips!
“Cheese” Pizza Kale Chips via The Real Food Dietitians

Swap out your favorite nut if you don’t like cashews.
Apple Cinnamon Roasted Cashews via Diary of an Ex-Sloth

Homemade crackers are so easy & fresher than store-bought!
Everything But The Bagel Crackers via Eating Bird Food

A great option if you’re allergic to nuts!
Cinnamon Pepitas via Spoonful of Flavor
Use them in this Pepitas trail mix!

Try with your favorite store-bought hummus to save time!
Veggie Rolls with Avocado Hummus via The Glowing Fridge

Not your traditional trail mix!
Plantain Chip Trail Mix via Midlife Croissant

Easy to make and packed with protein!
Crunchy Roasted Edamame via Bam’s Kitchen

Lots of spice may help you eat slower!
Rosemary & Cayenne Toasted Coconut Chip Trail Mix via The WorkTop

Making your own chips is easy and can save money!
Try these Baked Plantain Chips from Cooktoria or pull out the air fryer for these Air Fryer Sweet Potato Chips from Budget Delicious.

Looking for more crunchy healthy snacks? Check out these:

Remember that kids love crunchy snacks too! Just be mindful of choking hazards if they’re younger!

Enjoy!
–Lindsay–

Top 10 Foods for Sunday Food Prep

June 12, 2022 by Lindsay 121 Comments

Here are the Top 10 Foods For Sunday Food Prep! These are the best foods to meal prep ahead of time. Combine them throughout the week into quick healthy meals your family will love.

Sunday Meal Prep Ideas

*Originally published in Feb 2014. Updated Mar 2019 & May 2021*

Hi Friends!

Let’s talk about Sunday meal prep ideas, shall we? If you’ve been around for any length of time, you know I’m a huge fan of food prep and rely heavily on meal prep Sunday each week. If you like the idea of food prep but you’re not sure how to start, check out these 5 Steps to Food Prep. Over the past eight years, I’ve refined my personal food prep process and it’s definitely become a habit to head to the kitchen every weekend and get our fridge stocked and ready for the week.

I love that food prep has gained popularity.I also love that it doesn’t have to look the same for everyone. Some people prefer to prep full meals while others, like me, prefer to prep components that can be thrown together to make quick, healthy meals during the week. Here’s an example of a week of component food prep and how to use it. And if you find yourself avoiding food prep because it seems overwhelming, here’s How to Find Your Food Prep Focus Area.

If you love the idea of food prep but aren’t sure where to start, check out my Mastering Food Prep course. I cover these five steps in even more detail, plus I talk about food prep beyond dinner, give you tips for adding variety, talk about flexible food prep and food safety and cover some of the most common roadblocks to food prep. I also have an ebook called Ultimate Guide to Food Prep.

Lately, I’ve really zoned in on my love for component food prep because I think it can be a simple, yet effective approach to food prep that lots of people can embrace. I thought it would be helpful to round up some of my favorite component foods (ie the ones you see me prep every weekend) and share some ways to use them. So here are my Top 10 Foods For Sunday Food Prep:

Top 10 Foods For Sunday Food Prep

1) Snacking veggies– Raw veggies make a great snack. They’re easy to prep ahead of time and you can throw them in your lunch box, the kids from munch on them after school or you can enjoy some while making dinner! I prep a container of snacking veggies every weekend and pull it out every day while prepping lunch and dinner. I’ve found myself eating more of them just because they’re there and even my four-year-old will grab a few carrots if he’s in the mood. I refill this container several times throughout the week.

Some of our favorites are carrots, bell peppers and cucumbers. You could also try broccoli, snap peas, celery, radishes, etc. They’re great with hummus, yogurt ranch dip, or Italian dressing.
If your veggies start to look a little dried out, fill the container with water and drain it out to refresh them!

2) Breakfast Foods– There are tons of great breakfast options that you can make ahead of time so you don’t have to spend time cooking in the morning. This also gives you no excuse to skip breakfast!

Make a batch of GF Pumpkin Yogurt Bars or Sweet Potato Protein Cookies and pre-portion them into bags so you can just grab one on the way to work.
Pancakes and waffles can be made ahead of time and easily reheated. Try Banana Flax Waffles or Sweet Potato Waffles.
If you like eggs, try making some Egg Wraps or Egg Waffles that are easy to customize.
If you like baked goods, make a batch of these Lentil Banana Muffins or these Zucchini Carrot Apple Muffins. You can find all my kid-friendly baked goods here.
Check out all the breakfast recipes on the blog for more ideas!)

3) Whole Grains – It’s easy to cook up a big batch of your favorite grain to have on hand. Cook it on Sunday and add to meals during the week.

Try brown rice, quinoa, farro, amaranth, wheatberries, etc. You can use them as the base for power bowls, add them to soups, casseroles, burritos, stirfry and more.
Also, don’t be afraid to make your own bread and tortillas. It’s easy to do and you know exactly what’s going into them. Try these Homemade Whole Wheat Tortillas or some Dutch Oven Bread!
If you’re looking for more homemade bread recipes, I highly recommend the Artisan Bread in 5 Minutes Per Day cookbooks (aff link).

Best Foods To Meal Prep

4) Snacks – Having healthy snacks on hand is crucial with two toddlers running around. When they want to eat, they want to eat NOW.

Some of my son’s favorites include Sweet Potato Bites, My Go-To Energy Balls or a Silken Tofu Berry Smoothie. You can make smoothie packs to stock your freezer so all you have to do is dump and blend.
Muffins and bars make great snacks and are easy to make in bulk!
Check out all my snack recipes and for more ideas here are 25 Healthy After Work Snacks and 10 Healthy Toddler Snacks.
I love snacks so much I created a whole resource filled with snack ideas called The Snack Spark!

5) Greens for Salad– Prepping greens ahead of time makes it easy to throw together a side salad with meals or use greens as a base for a power bowl. You can use leaf lettuce, spinach, kale etc.

To prepare my greens, I cut them, wash them well, spin them dry and store in a Ziploc bag with a paper towel. Make sure to press out as much air as possible each time you open the bag.
If you’re prepping kale, wash and dry it, then rub it with some oil (and lemon juice if desired) and store in a bag or airtight container. Then you can quickly make this Kale Panzanella Salad to enjoy for several days.
Use your greens as a base for loaded salads during the week. Here’s The Ultimate List of Salad Topping Ideas. Or try this Salmon Nicoise Salad or these 7 Easy Salads for Summer.

6) Baked/Roasted Veggies – Having veggies cooked and ready to eat makes it much more likely that I’ll add them to my meals during the week. Chop up some broccoli, potatoes, sweet potatoes or green beans and toss them on a pan. Spray with oil, season as desired and roast at 400/425 degrees for 10-25 minutes depending on the veggies. You can also toss in whole potatoes or sweet potatoes to roast. Other veggies like parsnips, carrots, peppers and more can also be roasted!

You can use the potatoes for side dishes or a quick dinner like these Mexican Loaded Sweet Potatoes.
Try roasting your veggies with a little bacon for extra flavor! Add them to main dishes, salads, etc during the week!
Or try these Maple Bacon Roasted Carrots or Roasted Green Beans with Ginger and Cranberries.

7) Lean Proteins – If you’re a meat-eater, why not cook some of your meat ahead of time for less weeknight cooking?

Choose your favorites like chicken, salmon, meatloaf, burgers (meat or veggie) and try baking, roasted or grilling them.
Try making a batch of burgers/cakes like these Avocado Chicken Burgers or some Thai Chicken Meatballs or Paleo Turkey Sweet Potato Meatballs.
Put your crockpot or instant pot to good use and make some shredded chicken or try Persian Pulled Chicken or Slow Cooker Barbacoa.
Use these cooked proteins during the week in sandwich wraps, on salads, in casseroles, etc! You could also make those casseroles ahead of time and reheat during the week.
Grill some steak and use the leftovers to make a Steak Cobb Salad.

8) Beans & Legumes – Even if you’re not a completely plant-based eater, it’s still a great idea to add some plant-based proteins to your diet. I buy dried beans, cook a whole bag at a time and freeze the extras. (Learn How To Cook & Freeze Beans here). You can do the same thing with lentils! Then just pull them out when you need them and add them to whatever you’re cooking.

You can add beans and legumes to casseroles and salads or use them to replace meat in your favorite dishes like Lentil Sloppy Joes or Lentil Veggie Curry.
Try these Asian Black Bean Burgers for an easy weeknight dinner that you can make ahead of time or learn how to add beans to breakfast.
You can even use them in baked goods. Try Lentil Banana Muffins, Chocolate Lentil Bars or Peanut Butter Chickpea Bars.

9) Soup – Soup is a great way to pack tons of nutrients into one easy meal.

Choose low-sodium broth, or better yet- make your own. You can always make extra and freeze. Just defrost when needed!
Add tons of veggies! Frozen veggies work great in soup and are packed with nutrients.
Add some protein- choose your favorite meat or opt for some high-fiber beans or lentils
Add some whole grains if you’d like!
This Instant Pot Sweet Potato Chicken Soup, Curried Sweet Potato Soup and Sweet Potato Chicken Chili are some of our favs!

10) Eggs – These are great for almost any meal. Cook them on the stove or use the instant pot.

Eat them for breakfast with some peanut butter toast.
Grab a couple for an afternoon snack.
Slice them up and add to salads for lunch or dinner!
You can also prep Egg Wraps or Egg Waffles for grab and go snacks.

Of course, there are tons of other foods that can be prepped ahead of time for a healthy week…these are just some of my staples that I turn to week after week!

If you want to learn more about food prep, check out my ebooks: The Ultimate Guide to Food Prep and Freezer Magic!

Enjoy!
–Lindsay–

Cranberry Sweet Potato Muffins

March 18, 2022 by Lindsay 19 Comments

This recipe for Cranberry Sweet Potato Muffins makes a great breakfast or grab-and-go snack. Make them with fresh cranberries, Craisins or chocolate chips!

*Originally published 12/2016. Updated 5/2021*

Hi friends!

Allow me to introduce you to these Cranberry Sweet Potato Muffins. I first made these muffins back in 2016. It was right after Thanksgiving so I had tons of fresh cranberries I was looking to use up. Then I even added a little drizzled glaze to be fancy. But let’s be honest. With 3 little kids running around now, fancy muffins rarely happen anymore. But regular muffins do!

And when it comes down to it, these are really just basic sweet potato muffins. Yes, you can add cranberries- fresh or dried Craisins…but if you’re not a cranberry fan, feel free to skip them and add some chocolate chips instead!

Cranberry Sweet Potato Muffins

Here’s what you need:

Cooked sweet potato – I just stab one with a knife a few times and microwave 5-6 minutes. You can also use canned sweet potato.
Eggs
Vanilla Extract & cinnamon – for flavor
Brown sugar – White sugar works too.
Milk – cows milk or plant-based milk of choice
Oil- I use avocado oil
Flour – I use white whole wheat flour
Cranberries or chocolate chips – fresh cranberries, Craisins or chocolate chips

To make an optional glaze you can combine powdered sugar with a little milk and drizzle over the top! This works really well during the holiday season when you’re tired of cookies, especially if you use fresh red cranberries! So pretty.

Here’s the recipe: